L.I.F.E. – Tue, Jul 30
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Ski Erg or Row 6 Wall Ball Thrusters 3 Inchworms 6 PVC Pass Throughs/Around the Worlds 3 Step Back Lunges/side 6 Floor Plate Press 3 [...]
Mayhem Affiliate Bodybuilding 7/30/2024
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
L.I.F.E. – Mon, Jul 29
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Hip Halo Warm-Up + Crossover Symmetry or Banded 7s -into- 3 sets 10 Suitcase Deadlifts (each) 5/5 Single Arm Kettlebell Clean and Jerks (light, practice) *Use Dumbbells if [...]
Burgener Strength (Oly) – Mon, Jul 29
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
Mayhem Affiliate Bodybuilding 7/29/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as [...]
Burgener Strength (Oly) – Sat, Jul 27
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
Mayhem Affiliate Bodybuilding 7/27/2024
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
L.I.F.E. – Fri, Jul 26
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min :30 sec row 5 yd empty sled push 5 yd empty sled pull 10 PVC around the worlds 10 PVC pass throughsMetcon (AMRAP - Rounds and [...]
Mayhem Affiliate Bodybuilding 7/26/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
L.I.F.E. – Thu, Jul 25
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then... 3 Rounds 3 Squat Jumps 3 Box Step Ups (3 per leg) 3 Single Arm Light Push Press 3 Heel Toe RaisesMetcon [...]